Need ideas for keeping HR elevated with a knee injury
My client recently reinjured a knee that's been problematic for a long time. It's a severe sprain and her wedding is only 6 weeks away. She is bummed to say the least and desperate to continue to lose weight up until the big day. Once the swelling subsides I can have her on her feet but for the time being we will be seated for most of the workout. We will focus mostly on upper body and I could use ideas for either position (seated or standing) that will keep her heart rate elevated!!!
Upper body kickboxing! No weight, or you can add 2 lb weights (or whatever he/she can handle).
50 jabs, 50 hook, 50 uppercuts, 50 elbows etc.
Repeat until she is bored!
Or, vigorous Pilates. If you don't know Pilates, anything on a mat that necessitates continuous fluid movement. I can really get my students heart rates up with mat work!
I hope that this helps.
Consider using a heart rate monitor to help clue your client into when she is keeping her heart rate sufficiently elevated.
Once on her feet you can use a combination of static squats with upper body work.
I can understand Celso's idea for the stationary bike, but I would question her mobility with the sprain and if it can handle cycling.
Upper body ergometry is a great idea, however, after her six weeks are over, I would collaborate with her physical therapist to make sure that how you are training her is safe and effective.
As you haven't indicated what type of knee injury it is, it is a bit difficult to give a suggestion.
Increase the intensity and switch up her weight workouts:
Decrease her rest in between sets.
I also agree with Joanne: stay in touch with her PT to make sure there is not something you have over looked.
In a third degree sprain, the ligament is completely ruptured, there is no joint stability, there is severe swelling and pain and other tissues are also damaged.
We don't know which ligament is sprained at the knee. Is is the MCL is it the ACL, the patella tendon or the quadriceps tendon.
Ligaments have little blood supply and take a heck of a long time to heal.
Professonally, I would tell her to:
P: PROTECT HERSELF FROM FURTHER INJURY
R: RESTRICT HER ACTIVITY
I: APPLY ICE
C: APPLY COMPRESSION THE INJURED AREA
E: ELEVATE THE INJURED AREA
If the injury is not "severe", she may benefit from the exercise in the pool.
If it is severe, I would encourage her to rest so that she can walk down the aisle. It would be unfortunate, if because of her desire to be the perfect bride, she further damaged her sprain by not taking the time to rest.
Best to you.
If she can get in a pool..try upper body water resistance exercises.
Congratulations to your upcoming bride to be!
Lots of great ideas have been suggested so far...another one to try may be rowing. If you can keep the seat stationary and just have her use her upper body/arms if will definitely keep her heart rate up. Otherwise, the water is a great place to exercise with a knee injury. Just make sure you consult with her PT to see what she can do at this stage.
Whatever you decide to do with her, make sure she is still having fun! Wedding planning is sooo stressful as it is and I'm sure she is getting anxious! Congrats to her!
Exercises in the pool are always a great option. Also an upper body ergometer, punching and upper body strength training could do the trick as well. Make sure all of these exercises are within the guidelines given by her physician and Physical Therapist.
I am an advocate of aqautic exercise for restrengthening injured runners and athletes. I also use it to train my clients that are not injured. Aquatic exercise is used in almost all professional sports programs for prehab, rehab and postrehab situations. And equestrian (horses) training facilities spend big money to construct pools/tanks for use to train multi-million dollar horses, both as training and rehab for injuries. It is even possible to train for power and hypertrophy using aquatic exercise.
If you think that aquatic exercise is too wimpy for you, I invite you to visit me on the Big Island of Hawaii. I'll change your mind. This is one of the course formats that I teach as CECs for fitness professionals. Check out my website - www.hawaiifitnessacademy.com . And I would be happy to just meet any fitness professional coming here on vacation. This is my passion and I like to spread the Aloha in the fitness community.